Ayurveda, an ancient Indian system of medicine, has long advocated for naturopathy in combating diseases and mental health problems. Stress management especially through herbal remedies is a key aspect of Ayurveda. In this article, we explore 10 ayurvedic herbs to relieve stress.
Stress is an everyday companion to us all; it is often misunderstood as bad for health, but it isn’t. Stress benefits us by strengthening the connection between the neurons in our brains. This increases our cognitive performance, improving memory and productivity. On the other hand, too much stress is wrong, and if not managed, it can lead to mental fatigue, anxiety, physical problems, and depression. Besides therapy and medication, Ayurveda has emerged as nature’s gift to managing stress.
The Role of Ayurveda in Stress Management
Ayurveda in stress management aims to correct the imbalance of the body’s energy forces, or doshas: Vata, Pitta, and Kapha. An imbalance of these forces can result in anxiety, insomnia, irritability, and fatigue. Ayurveda uses a holistic approach, which includes diet, lifestyle changes, and herbal treatments to manage stress and support overall health and well-being.
Ayurvedic herbs are a popular component of the natural way to relieve stress. Some studies suggest how Ayurvedic herbs can protect your body from disease and offer various health benefits, including improved digestion and mental health. However, caution is advised before we proceed with these ten herbs to relieve stress. Always consult a doctor before taking any herbal remedy. Moreover, there has been medical evidence to prove how excessive use of ayurvedic herbs can have side effects, mainly damage to the liver. Thus, everything needs to be consumed in moderation and according to a licensed practitioner. Here are 10 Ayurvedic herbs to relieve stress.
1. Ashwagandha (Withania somnifera)
Ashwagandha, a slight woody plant native to India and North Africa, is rich in withanolides, alkaloids, and steroidal lactones. Its root and berries are used to produce a trendy Ayurvedic remedy. Ashwagandha is an adaptogen that helps the body adapt to stress by regulating cortisol levels. It improves sleep, reduces anxiety, and enhances overall well-being. Some research has shown how Ashwagandha reduces cortisol, the hormone that adrenal glands produce in response to stress. Evidence has also found that Ashwagandha reduces inflammation, immunity, anxiety, and sleep. It has also been linked to better muscle function and improved male fertility.
2. Brahmi (Bacopa monnieri)
Brahmi is an Ayurvedic herb popularly used for improving cognitive function and stress. It has long been used in Ayurvedic formulations or as a standalone supplement to improve memory, reduce anxiety, and promote mental clarity. It is ideal for managing stress-related cognitive decline. Brahmi contains saponins, alkaloids, and sterols, making it an adaptogenic herb researched for its brain-enhancing properties. While some studies show how controlled intake of bacopa monnieri reduced anxiety, depression and stress, more studies are needed to prove the same ultimately. One rat study found how Brahmi exerted the same anti-anxiety effects as lorazepam (benzodiazepine), a prescription medication for anxiety.
Brahmi is also a powerful antioxidant that can be beneficial in treating other chronic conditions, such as hypertension, diabetes, and cancer.
3. Jatamansi (Nardostachys jatamansi)
Jatamansi has three main pharmacological agents:
- Sesquiterpenes (Antimicrobial agents that protect a plant from oxidative stress),
- Coumarins (cancer-fighting agents), and
- Nardostachone, a new diterpenoid, bicyclic ketone first researched in the sixties for its stress-relieving properties.
Jatamansi contributes to stress relief by modulating neurotransmitters such as serotonin and GABA, which manage mood regulation. Studies have shown that jatamansi exhibits significant anti-stress activity due to its adaptogenic and antioxidant properties. Jatamansi calms the mind, helps treat insomnia, reduces nervous tension, and supports emotional balance.
4. Turmeric
Turmeric is another widely used Ayurvedic remedy. Worldwide studies on the turmeric’s active ingredient curcumin has found how its anti-inflammatory properties are even more potent than some anti-inflammatory drugs without side effects. Compounds in turmeric may support stress relief, depression, and anxiety. It also improves brain health by increasing levels of brain-derived neurotrophic factor (BDNF), a protein linked to brain function. Low BDNF levels are associated with conditions like Alzheimer’s disease and depression.
5. Tulsi (Ocimum sanctum)
Tulsi, a common herb in Indian homes. Tulsi boasts potent antioxidant qualities and aids in managing blood sugar levels. Also dubbed holy basil, it instils tranquility and effectively combats anxiety and stress. Besides being rich in antioxidants, the phytonutrients in Tulsi help the body cope with stress, support the adrenal glands, reduce cortisol levels, and enhance mood. Some studies have shown how Tulsi may influence GABA pathways in the body. Start your day with Tulsi tea enhances immunity and prevents colds and flu.
6. Lemon Balm ( Melissa Officinalis )
In Ayurveda, lemon balm is considered to exert a cooling effect on excess pitta, or heat, which causes inflammation, stress, and joint pains. A Medhya (multifaceted) herb, lemon balm energizes the brain by increasing circulation and relaxing the mind and body. Lemon balm is good for improving Sadhaka pitta, or the energy that leads to self-confidence, enthusiasm, motivation, and desire for fulfilment. An imbalance in Sadhaka pitta results in insomnia, anxiety, depression, and low self-esteem.
In western studies, lemon balm has been found to reduce laboratory-induced psychological stress. Participants who consumed lemon balm reported a heightened sense of calm and alertness.
7. Shankhapushpi (Convolvulus Pluricaulis)
Shankhpushpi, also known as morning-glory or Aloe weed in English is a well-known medicinal herb with arrowhead-shaped leaves and bulb-shaped blue or white flowers. Shankhapushpi contains flavonoids, alkaloids, linoleic acids, and glycosides, making it a natural brain tonic. It improves memory, reduces mental fatigue, reasoning, and problem-solving and calms the nervous system, making it practical for stress and anxiety. Extensive research has found how the pharmacological properties of Convolvulus pluricaulis included nootropic, neuroprotective, anti-depressant, anti-stress, anti-inflammatory, antioxidant, and anti-convulsant. However, more studies are needed to prove this.
8. Bhringaraj (Eclipta prostrata)
Bhringaraj, also known as false daisy, is a common medicinal weed in India despite growing worldwide. Bhringaraj contains alkaloids, coumestans, flavonoids, polyacetylenes, thiopenes, and triterpene saponins with glycoside, making it a potent herb to treat anxiety, insomnia, tension, and stress. The herb, when formulated into medicine, has a bitter and spicy taste but exerts a cooling action, according to Ayurveda. This is why Bhringaraj is known also for its calming effect and is one of the best herbs for rejuvenating pitta dosha.
9. Amalaki (Emblica officinalis)
Amla, or Indian gooseberry, has been used in Ayurvedic medicine for over a thousand years. As a potent antioxidant and a rich source of natural vitamin C, Amla is also considered a tridoshak herb. This means Amla has properties to balance all three doshas in the body: Vata, Pitta, and Kapha dosha. Amla is usually taken in juice to alleviate stress, but it is also used in Ayurveda as an herb to improve liver health, blood pressure and blood sugar. Amla is also part of the famous Ayurvedic formula Triphala, used as an immunity booster, a liver tonic, and a remedy for piles and various bodily ailments.
10. Mandukaparni (Centella asiatica)
Mandukaparni, also known as gotu kola, belongs to a class of drugs known in Ayurveda as Medhya Rasayanas (psychotropic drugs). According to Ayurveda, Mandukaparni improves cognitive function, memory, and alertness. It is also an anti-depressant, manages stress and aids in wound healing. Indian studies have identified bioactive compounds in Mandukaparni that make the herb a potent anticonvulsant, antioxidant, and anti-bacterial agent. Consumption of Mandukaparni also helps treat duodenal and gastric ulcers and skin disorders and improves the central nervous system.
Incorporating these Ayurvedic herbs into your daily routine can significantly help manage stress and promote overall well-being. Whether you take them as supplements, teas, or in their natural form, these herbs offer a natural and holistic approach to stress relief. Always consult with a healthcare professional or an Ayurvedic practitioner before starting any new herbal regimen, especially if you have existing health conditions or are taking other medications. Never over dose on any herbal remedy as they too come with side effects when used in large doses and in the long term.
